Smith Frog Hip Thrust
Position yourself under the Smith machine bar with the soles of your feet together and knees pushed outward (frog position). Place a pad on the bar if needed for comfort over the hips.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Hips
- Injury risk
- Low
Primary muscles
- gluteus maximus
Secondary muscles
- adductor magnus
- hamstrings
- core
- gluteus medius
Target muscles
- hips
- glutes
- legs
How to perform
- 1
Position yourself under the Smith machine bar with the soles of your feet together and knees pushed outward (frog position).
- 2
Place a pad on the bar if needed for comfort over the hips.
- 3
Rest your upper back against a bench and set your feet wide in a frog stance.
- 4
Start with your hips lowered and glutes relaxed.
- 5
Drive your hips upward by squeezing your glutes and pushing through your feet.
- 6
Keep your knees flared outward throughout the movement.
- 7
Pause at the top in full hip extension while maintaining glute contraction.
- 8
Lower slowly back to the starting position and repeat.
Safety & form
Train smart. Read these notes before adding heavy load.
